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10/4/2017

3
Oct

10/4/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

10 Wall Facing OHS (Pvc)

:30 Bottom squat hold (vertical chest)

10 Jump Squats

Weightlifting

Back Squat (4×4@ 70% (deload))

Metcon

Metcon (Time)

4 rounds for time:

12 Power Snatch 95/65

12 Overhead Squats 95/65

12 Ring Dips

Gymnastic or Strength Accessory Work

Metcon (Time)

Bar Muscle ups for time: (must be unbroken)

8 sets of 4 reps

Scale to CTB, pullups or horizontal ring rows

Single Arm DB Push Press (12-12-12 (each arm) )

each arm

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